Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3:00 Wrists
  • 4/4 Landmine Curtsy Lunges (45# bar)
  • 4/4 Lateral Step-ups (20″)
  • 4/4 Landmine Curtsy Lunges (45# + 35)
  • 4/4 Landmine Curtsy Lunges (45# + 80)
  • 4 Romanian Deadlifts (45#)
  • 8 alt Kossack Squats
  • 4 Romanian Deadlifts (135#)
  • 8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

  • 3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

  • 8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
  • 8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

  • 16 alt Goblet Kossack Squats (45#)
  • 8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

  • 200m TrueForm Run
  • 10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

  • 3:00 BikeErg (1,536m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Bottom Squat Hold
  • 3:00 Wrist Warm-up
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 5/5 Landmine Curtsy Lunges (45 + 45#)
  • 10 Kossack Squats
  • 5 RDL (85#)
  • 8 Shoulder Press (45#)

Handstands

7 Sets

  • 3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

  • 10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

  • 20 alt Goblet Kossack Squats (35# KB)
  • 10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

  • 8 Shoulder Press (95-115-130-130#)
  • 10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

  • 10 Burpees
  • 5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.53 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 Shoulder I-Y (red)

Handstands

8 Sets

  • 3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

  • 8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
  • 4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

  • 6 Landmine Squats (90-135-160-180)
  • 6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

  • 10 Shoulder Press (45-75-95-105)
  • 10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

  • 500m SkiErg
  • 500m Row
  • 1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

  • 5:00 TrueForm Run (0.85 km)
  • 5:00 SkiErg (1,165m)
  • 5:00 BikeErg (2,615m)
  • 3×5 Handstand Kick-ups

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (49#, rope)

4 Sets

  • 10 Seated Cable Row (104-109-109-109#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93-93-98-98#)
  • 10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
  • 10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (38-49-49-49#)
  • 10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

  • 25 Swimmer Crunches ⁣
  • 25 Crunches⁣
  • 25 Leg Lifts
  • 25 Single Leg Lifts ⁣(big Flutter Kicks)
  • 25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,500m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 5×45
    • 5×95
    • 3×135

Weightlifting

  • 4:00 EMOM
    • 3 Power Cleans (155-165-175-185)
  • 3:00 EMOM
    • 2 Power Cleans (195-205-215)
  • 4:00 EMOM
    • 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

  • 10 Box Jumps (24″)
  • 10 Pull-ups
  • 10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

  • 8/8 Plank Row and Tricep Kickback (20#)
  • 8/8 Plank with Front Raise (12#)
  • 16 alt Plank T Extension
  • 8/8 Plank Knee to Elbow
  • 1:00 Rest

Took me 10:32 to finish.

Accessory

  • 2x30s Dead Hang Partner Push
  • 3 Sets
    • 10/10 Wrist Curls (15#)
    • Wrist Roller (5#)
    • 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

  • 5:00 TrueForm Run (0.84 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 20 I-Y (red)
  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Single Leg RDL (45#)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 4/4 Single Leg RDL (75#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 4 Landmine Squats (45#)
  • 4 Barbell Hip Thrusts (45#)
  • 4 Landmine Squats (90#)
  • 4 Barbell Hip Thrusts (95#)
  • 4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

  • 12 alt Back Rack Reverse Lunge (155-165-175-185#)
  • 6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

  • 8 Landmine Squats (145-155-165-175#)
  • 8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5#)
  • 10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

  • 40 Double Unders
  • 100m TrueForm Run
  • 10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.52 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 IY (red band)
  • 8 alt Back Rack Reverse Lunge (45#)
  • 8 alt Back Rack Reverse Lunge (95#)
  • 5 Landmine Squats (45#)
  • 5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

  • 16 alt Back Rack Reverse Lunge (135-145-155-165#)
  • 8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

  • 10 Landmine Squats (135-145-145-155#)
  • 10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

  • 10 Cuban Rotations (35#)
  • 10 Trap-3 Raise (5# plates)
  • 10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

  • Strict HSPU
  • Hang Power Snatch (95/65#)
  • T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

2 Months of Handstands

Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.

Warm-up

  • 7:00 BikeErg (3,410m)
  • Bottom Squat Hold
  • Wrist Warm-up

Handstands

  • 20 Shoulder I-Y (red band)
  • 4 Sets
    • 30s Handstand 90° Hover
    • 20s Hollow Hold
  • 2×5 Kick-ups (balance)

That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.

Accessory

3 Sets

  • 10 French Press (60# DB)
  • 25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

  • 400m Run
  • 30 Air Squats
  • 20 Push-ups

I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!

More Accessory

3 Sets

  • 10 Wrist Curls (15#)
  • 10 Reverse Wrist Curls (15#)
  • Wrist Roller (5#)

Balance with Hand Swaps

Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.

Handstands

  • Wrists
  • 1:00 Handstand 45° Hollow Hold
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 3×5 Kick-ups (balance)

Strength

Bench Press

  • 10×45
  • 5×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225

Conditioning

5 Rounds (each) – I Go You Go

  • 12/8 cal SkiErg
  • 10 Ring Dips
  • 5 C&J (135#)

I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.

Midline

3 Rounds

  • 30s Superman Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Star Plank Hold
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest
  • 30s Single Leg KB Balance Hold (35#)
  • 10s Rest

For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.